When people talk about a “bodybuilder physique,” they usually have a very specific look in mind. It’s not just about being big and muscular—there’s a particular blend of shape, symmetry, proportion, and definition that modern culture recognizes as the classic bodybuilder look. This look has become more defined since the mid-20th century, thanks to a combination of training and diet tailored to achieve this aesthetic.
Throughout history, there have been many muscular men, from ancient Greek statues to Michelangelo’s sculptures. But the modern “bodybuilder physique” is a result of decades of experimentation by bodybuilders themselves, rather than something developed by scientists or exercise experts. If you look at old bodybuilding photos, you’ll notice that the physiques from the 1950s, except for a few legends like Steve Reeves, Bill Pearl, or Reg Park, look quite different from today’s bodybuilders.
In the 1920s and 1930s, physical culture competitions were dominated by weightlifters who had the most dramatic physique changes. These early bodybuilders discovered that focusing on weight “training” instead of just lifting weights led to a more artistic and visually appealing body. Instead of working out the whole body in a single session, they began using split routines that targeted specific muscle groups. They also did more sets and reps than traditional weightlifting and included isolation exercises to shape individual muscles.
Diet also played a huge role in this evolution. Bodybuilders moved from eating red meat and whole milk to more controlled diets that focused on balancing protein, carbohydrates, fats, and calories. They also added cardio, supplements, and refined their approach over time to perfect the bodybuilder look.
IDEAS AND EXPERIMENTATION
Over time, there have been lots of different approaches to bodybuilding training. Arthur Jones, the guy who invented the Nautilus machine, pushed for really intense workouts using machines with high resistance, low reps, and techniques like negative repetitions and forced negatives. On the other hand, some people swear by high volume training, which includes doing huge sets of 100 reps, super sets, and giant sets. There have also been different exercise machines over the years that use resistance from things like water, compressed air, or even computer-controlled friction.
But if you check out today’s top bodybuilders, you’ll notice they’re bigger, harder, and more defined than ever before. While their training programs vary, there are some common threads. Most of them use programs that tap into the body’s natural mechanics to get the best results. They’ve figured out the key ways to train to achieve that classic bodybuilder look.
Most people who read fitness magazines or spend time in serious gyms have a basic idea of how bodybuilding programs work. However, not as many understand why they work. Knowing the reasons behind these training methods can be really helpful. It allows you to mix up your workouts in a way that keeps things interesting while still being effective.
THE FUNDAMENTALS OF BODYBUILIDING
When setting up a training program, one of the basics is figuring out your sets and reps—like how many reps you should do, how many sets you need, and how much weight to use. Many experienced bodybuilders follow a traditional approach that’s proven effective for champions:
- 4 to 5 sets of 4 to 5 different exercises
- 8 to 12 sets for upper body
- 12 to 16 sets for lower body
- Use about 75% of your one-rep max weight
I used to think this was the best way to train, but I didn’t fully understand why it worked so well until I talked to Dr. Fred Hatfield—also known as Dr. Squat. He introduced me to the concept of “time under tension,” which really cleared things up.
When you work out, you’re not directly changing your muscles—unless you’re causing damage. Instead, you’re sending signals through your nervous system that tell your body it’s under stress and needs to adapt. Think of it like this: if you overload a machine, it burns out. But if you overload your body just enough, it grows stronger.
The idea of specificity in training is that your body responds to the physical stress you create, not what you think you’re asking it to do. Over the years, bodybuilders have figured out the “code” of how the body responds to different physical demands.
TIME UNDER TENSION
Time Under Tension (TUT) refers to how long your muscles are under strain during exercise. For most exercises, a single rep takes about 1 second. So, if you do 10 reps, your muscles are under tension for around 10 seconds. While the exact amount of TUT can vary between people and muscle groups, bodybuilders have found through trial and error that doing about 4 to 5 sets of 4 to 5 exercises is effective for achieving the desired bodybuilding results.
It’s also important to consider how muscles respond differently to various workouts. Muscles are complex and can be affected in different ways, like changes in muscle fibers, mitochondrial mass, fluid levels (blood and water), and glycogen storage. Heavy weight with low reps builds strong, dense muscles, but it doesn’t give the same shape and volume as bodybuilding routines. On the other hand, lighter weights with high reps improve endurance but don’t maximize strength or muscle size.
Bodybuilders have figured out the “sweet spot” for training—just the right amount of time under tension to get the best muscle volume, shape, and definition. They use a mix of weights, sets, and reps to achieve this. Many variations in exercises don’t necessarily offer unique benefits, but they keep workouts interesting and less monotonous. After all, the key to progress is staying motivated and consistent with your workouts.
Also Read: Best Workouts for Stubborn Muscle Groups
REST AND RECUPERATION
Modern bodybuilding has a secret ingredient that’s crucial for building those impressive physiques we see on stage today: recovery. Think about turning on a light switch. Once it’s on, you don’t keep flipping it. Similarly, once you’ve worked your muscles hard, constantly re-stimulating them doesn’t help; it just leads to overtraining and negative results.
The real growth happens when you’re resting, not when you’re training. In the past, bodybuilders often did too many sets and reps and trained too frequently, not giving their bodies enough time to recover and rebuild. Nowadays, bodybuilders train with more intensity but for shorter periods, and then they give their muscles more time to recuperate. This approach has taken their physiques to new heights. In fact, today’s top bodybuilders, especially those in the NPC Nationals heavyweight class, would have easily won Mr. Olympia titles back in the 1970s.
BODYBUILDING DIET
The key to that classic bodybuilding look is all about definition and muscle. To get this, bodybuilders combine intense weight training with a strict diet. The goal is to build or maintain muscle mass while cutting down on body fat and getting rid of excess water under the skin. This helps to show off as much muscle detail and definition as possible.
Sticking to a serious bodybuilding diet is one of the toughest challenges in sports. It usually takes about 12 weeks of extreme discipline. Even athletes who have the right physical build and genetics for bodybuilding can struggle with this diet because the mental and emotional demands can be overwhelming.
ACHIEVING THE BODYBUILDING EFFECT
Here’s a simple guide for effective bodybuilding:
- Do 4 to 5 sets of 4 to 5 different exercises.
- Follow a split-system workout, where you target different muscle groups on different days.
- Use about 75% of your one-rep max for your exercises.
- Mix compound exercises (which work multiple joints) with isolation exercises (which focus on one joint).
- Focus on free weights for building muscle and strength, and use cables and machines for fine-tuning details.
- Avoid training too often or for too long.
- Make sure to give yourself enough rest between workouts to recover properly.
- Eat a well-balanced diet to maximize your nutrition and cut down on calories to achieve the right muscle definition.